What to Eat When You Have the Flu: Foods to Soothe Symptoms

The flu (influenza virus infection) is typically a self-limited illness that gets better within a few days with rest and fluids in otherwise healthy individuals. But while you are recovering from the flu, eating nutritious foods can help boost immunity and help you feel better faster. In addition, certain foods can soothe flu symptoms. Please continue reading to find out which foods to eat and which foods to avoid when you have the flu.

What food is good for flu-like symptoms?

Chicken soup

Chicken soup has long been considered the go-to food for upper respiratory tract infections such as the common cold and flu. There is scientific evidence to support the anti-inflammatory properties of chicken soup (it was found to reduce inflammation by inhibiting the migration of certain immune system cells called neutrophils). In addition, a warm liquid such as chicken soup helps to clear congestion and soothe flu symptoms such as sore throat. Vegetarians can try vegetable broth instead.

Foods high in vitamin C

Vitamin C is one of the essential nutrients that play an important role in immune system function. Eating and drinking vitamin C-rich foods and drinks may ease flu symptoms and boost immune function, potentially reducing the duration and severity of your flu illness. Many fruits and vegetables are rich in vitamin C (as well as other vitamins and minerals), for example, oranges, lemons, kiwis, grapefruits, and other citrus fruits, tomatoes, bell peppers, leafy greens, broccoli, Brussel sprouts, and white potatoes.

Garlic

Research has shown that garlic has antimicrobial and anti-inflammatory effects. Studies have found that people who took a garlic supplement tended to have fewer colds. More research is needed to confirm the health benefits, but eating foods containing garlic, adding crushed garlic to hot tea, or taking garlic supplements may make your immune system strong, help you fight infections, and recover faster.

Ginger

Ginger helps to empty your stomach faster and move food along in the digestive system. It is a proven remedy for nausea. If your flu symptoms include feeling nauseous, it may be worth taking ginger extract to see if it helps.

Bland foods

Spicy and fried foods can make your symptoms worse if you are feeling nauseous when you’re sick with the flu. Instead, bland foods like toast and rice can satisfy hunger without giving you a queasy stomach.

Lean meat

The flu can cause an upset stomach, so it’s important to choose low-fat, lean protein options such as chicken, fish, and tofu to get the necessary nutrition without upsetting your stomach.

Whole grains

Whole grains (whole wheat breads and pastas, brown rice, oats, and corn) contain vitamins, minerals, antioxidants, and other nutrients like zinc and selenium that support the immune system.

Dairy products

Many people believe that you should avoid dairy products when you are sick with the flu because these foods can increase mucus production. However, this is more likely a trick on the senses because the mixture of milk and saliva in your mouth can feel like mucus. In fact, experts say that drinking a glass of cold milk or eating frozen yogurt can provide relief from a sore throat and give you many important nutrients.

Beverages

Drinking plenty of fluids and staying well hydrated is a smart move when you’re sick with the flu. Fluids support the immune system and help your body fight off the infection. For instance, sipping hot water with honey, lemon, and ginger can help ease symptoms and provide hydration. To ensure you get enough fluids, drink water, teas (green tea, black tea, or herbal teas), and orange juice or other fruit juices without added sugars.

Note: While most people find hot beverages soothing for flu symptoms, some people find cold foods and drinks (for example, ice pops) can numb the pain from a sore throat. Ice pops made from fruit juices without added sugars are a great option if this is the case.

Foods with antiviral properties

Traditionally, certain foods are believed to have antiviral effects, for example, Nigella sativa (black cumin or caraway seeds), garlic, cinnamon, licorice root, black pepper, moringa, yogurt (fermented), and honey. However, more research, systematic review, and meta-analysis are needed to confirm their efficacy and safety. Always check with your healthcare provider before oral administration of any supplements or traditional remedies because sometimes these substances can cause serious side effects or interfere with prescribed medications.

What foods should be avoided during the flu?

The overall goal should be to eat a healthy diet when you have the flu. Avoid eating foods such as:

Processed foods that are hard to digest and can be dehydrating.
Greasy foods that can make you feel queasy.
Foods that can scratch or irritate your throat, such as crusty breads, crackers, pretzels, other foods that have rough edges, hot peppers, and certain spices.
Caffeine and alcohol (they are dehydrating).

How do you calm flu symptoms?

Flu is a self-limited illness that usually gets better on its own within a week in people who do not have any other health problems. To calm flu symptoms, you should:

Get plenty of rest.
Drink plenty of water and fluids.
Eat foods that have antimicrobial properties and contain nutrients to support your immune system, such as fresh fruit and vegetables, whole grains, and lean meat.
Take a steamy shower to clear congestion.
Take over-the-counter medications to treat fever, sore throat, cough, headache, and body aches.
Make sure you get the flu vaccine before flu season starts to lower your risk of a severe flu illness.